4-22-20 Upper Body Volume & Conditioning

Main Work

• Bench 3x3x75%
• Push press 6x3x80%
• Pull ups 4x6-8
• Single arm lat pull down 4x12-14 each arm
• bicep curls 4x12-14

Conditioning

Crossfit scaled workout "Elizabeth"

21-15-9 (reps) of:

• Cleans 95lbs or lower if using DB see movement HERE
• Ring dips or box dips

Note- Complete 21 reps of the clean & 21 reps of the ring dips, then 15 of both movements, then 9 of both movements